CrossFit Villains: Hot time in the city

A while back, CrossFit Villains offered a Groupon deal for 10-punch pass.   Being both a cheap bastard and someone who enjoys trying different CrossFit gyms, I decided to go for it.

I was acutally quite excited all day at the prospect of trying a new gym.  I told my wife "It's like a blind date!"   She thought that was weird.

The gym is owned and run by a friendly young dude named Brendon.   It's quite spacious and the class was not overcrowded, which I like.  There was a laid back vibe (including a friendly weiner dog), which I tried not to disrupt with my usual "WHOOOO!! LET'S EXERCISE!!" lunacy.  The half-dozen other athletes there were all a fair bit younger than me.

You certainly get a lot of bang for your buck at Villains.  CFV offers three different levels of WOD to choose from on a daily basis, and a variety of suggested warm-ups so you can customize what you're doing to your liking.  Every workout has separate strength and conditioning components.

Here's what I did:

Warm-up:
21 pull-ups
15 hang cleans (45lb)
9 burpees
30 double unders.

Strength WOD
5 x 5 push press, medium weight, fast.
I did this with 135lb and tried to string them together quickly.  Challenging and sweaty.

Then four rounds of:
 200m sprint, rest 60s
15 side bends (I used 35lb kettlebell), rest 60s

I tried to keep my speed up during the sprints, despite the oppressive heat.  CFV sprints take place in a large parking lot about 100m across, so there is a bit of slowing up when you reach one end and turn around.   I did not mind that, especially when it was 28 degrees.

Conditioning WOD
100 double unders
400m run
15 thrusters (95lb)
50 double unders
400m run
15 thrusters
100 double unders

Did I mention it was 28 degrees?   Yeah.  Those 400m runs were pretty slow, and the double unders sucked the life out of me.

It took me 15:12, rx'd.   Some 19 year old kid at the gym did it in under 10 minutes earlier that day.  I want a transfusion of his blood, but I'm pretty new at the gym so I'm going to wait a while to ask for it.

All in all, that was a pretty hardcore evening workout for me.   I'm looking forward to my next visit.